Peanut Butter Yogurt Dip

Peanut Butter Yogurt Dip

  • 1/4 cup peanut butter
  • 1/2 cup yogurt
  • (opt) honey to taste

Mix well. Dip in fruit of choice or do as I did and chop up a bunch of fruit (I used apple) and mix it with dip and eat with a spoon.

Makes 3/4 cup.

Egg, Rice & Veggie Bake (21DF(x))

I am currently on Day 10 of the 21 Day Fix Extreme . Amidst gathering recipes I found this recipe on the Beachbody website for a Spinach, Tomato, Quinoa Breakfast Casserole . I found it Sunday night, which was perfect because Mondays I work at 7 am, and am always looking for something quick and reheatable for breakfast so that I can sleep as long as possible and avoid trying to stomach food too early. I’m generally not a fan of reheated eggs but I have eaten this the last 4 days for breakfast alongside a smoothie and it’s super delicious and a nice change from my regular egg on toast! I tweaked the recipe based on personal preference and ingredients on hand, but I’m sure the original is great too.

Egg, Rice, & Veggie Bake

Total Time: 40 min.
Prep Time: 15 min.
Cooking Time: 25 min.
Yield: 5 servings

Ingredients:
Nonstick cooking spray
2½ cups cooked rice (brown for 21DF(x)
8 large eggs, lightly beaten
¾ cup cottage cheese
5 cups veggies (I used a tomato, as well as some assorted frozen veggies – I just defrosted them a bit and chopped them smaller to ensure every bite was veggie-ful :D)
a generous sprinkle of dried parsley (though I imagine fresh would be amazing too!)
salt and pepper to taste

Preparation:
1. Heat oven to 375° F.
2. Lightly coat 9×12-inch baking dish with spray. Set aside.
3. Combine rice, eggs, cottage cheese, veggies, and parsley in a large bowl; mix well. Season with salt and pepper, if desired.
4. Pour  mixture into baking dish. Bake for 20 to 25 minutes, or until a toothpick inserted into the center comes out clean.

21 DF(x) Containers Per Serving – 1 red, 1 green, 1 yellow

Crockpot “Baked” Apples with Cinnamon

The weather has been gorgeously sunny this week, which has led to many yoga sessions on the porch in addition to my normal workouts, which has led to me feeling fabulous, which has led to me wanting to eat healthier in order to continue feeling fabulous.

And so my stumbling across a giant bag of apples for 30% off, looking a bit weathered but still holding potential, could not have been better timed.

I diced some of those gems up and froze them for smoothies, and the other half was transformed into a what is basically a really healthy version of apple pie filling.

Go ahead lovelies! Get your dessert on, healthified style – your sweet tooth will never know the difference :p

Crockpot “Baked” Apples with Cinnamon (2-3 servings)

  • 4 apples, sliced (I left peel on)
  • 1 tsp cinnamon
  • 2 Tbsp butter or coconut oil
  • (opt) 1 Tbsp cornstarch, to thicken

Throw everything into crockpot and cook on high for 1.5-2 hours until cooked as you like. I cooked mine 1.5 hours and it was soft but not soggy which was perfect for me.

Delicious on it’s own and probably great with ice cream too, which would sorta negate the whole healthified thing, but life’s too short to live without an occasional ice cream, am I right? :p

Enjoy!

 

One Bowl Chocolate Cake

Today my schedule was unexpectedly completely open, and the weather evoking spring in a wonderfully sunny day. Today was a day for me, to chill out and do things that I enjoy – yoga on the porch, enjoying a good book at Starbucks, a leisurely stroll to the grocery store (you read correctly, I actually really enjoy grocery shopping :D). And of course chocolate. Someone asked me today if I wanted a chocolate cookie, and I half-jokingly told her “There never needs to be a question with chocolate.” Every day is a good day for chocolate, and because I had time and enjoy baking, I decided to bake a chocolate cake. I was out of eggs, and was kind of debating going to get groceries or not, and literally googled “egg free chocolate cake” and found this recipe. As I do, I tweaked the recipe and whipped it up lickety split – seriously, it took me roughly 5 minutes and 1 bowl before dumping the batter into a pan to bake. How did it turn out, you ask, on the edge of your seat I’m sure :p I may or may not have already snarfed down 2 pieces. There will be repeats of this cake in my future for sure. Enough chit chat, there’s chocolate waiting, which is clearly more important…

One Bowl Chocolate Cake

  • 1/2 cup wholewheat flour
  • 1/2 cup white flour
  • (opt) 1 scoop chocolate protein powder (if omitting increase sugar and cocoa powder a bit)
  • 2 Tbsp cup white sugar (increase if not frosting the cake)
  • 2 Tbsp cocoa powder
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1/3 cup vegetable oil
  • 1 Tbsp vinegar
  • 1 tsp vanilla
  • 1 cup water

Preheat oven to 350F. Spray a 8×8 inch baking pan.

In a bowl mix together dry ingredients. Make a well and toss in wet ingredients (seriously, just dump ’em in, no need to get fancy and pre-mix them :D). Mix together.

Scrape batter into the pan and bake for 25-30 minutes.

(opt) Once cool add your favourite frosting – I added some premade chocolate frosting and shredded coconut and it was amazing and worth what I’m sure was aLOT of calories.

Anyway. Enough talk. Go get your chocaholic on lovelies.

Power Toast

I’ve decided that anytime I make something that so completely and utterly hits the spot, I should throw “power” in front of it’s name. Haha jk, but doesn’t it just make you expect something great? And great this is…

I’ve started doing some cleaning one night a week at a hot yoga studio nearby – they’ve got this cool exchange where you help them out with the “grunt work” per se, in exchange for being able to attend yoga classes. So that is where I found myself last night, and I was able to attend a class on shift as well. For some reason at the end of a hot yoga class I’m always REALLY hungry – in a strange “I feel like I didn’t even eat today but I did…” sort of a way.

So this is the state I found myself in when I got home around 11 pm, well not only BEYOND hungry but of course too lazy to put in effort in the kitchen, and also wanting to keep noise to a minimum in consideration of anyone already in bed. So, #toasttotherescue😀. But seriously. And then being the #chefbrain that I am, my train of thought went something like so…peanut butter toast…(spots banana on counter) peanut butter + banana toast…cheese?…well peanut butter and cheese work…but will the banana work with the cheese?.. can’t go wrong with some fresh cracked pepper while we’re at it…

It was a don’t talk to me I’m eating, face buried in the plate type of a snack that I just had to share. I know it sounds weird but it’s delicious, trust me. Of course when your face is buried in the plate and you need food like YESTERDAY, no picture is in order.

Lemme know how you like the combo, or what some other interesting combos are that you like to eat. Enjoy lovelies.

Power Toast for 1

  • 1 pc toast
  • butter
  • peanut butter
  • 1/2 banana sliced
  • cheese (I used cheddar), slice enough to cover the piece of toast
  • fresh cracked pepper

Purple Power Smoothie

image

I am currently sporting purple nail polish – well, what remains of my polish job a few days ago – anyone else feel like nail polish is a finnicky beast out to get them? I’ve been trying to stay on top of mine lately – I work in customer service and I feel like it just adds that extra something something. {#dressforsuccess am I right? :D} I literally just got my double coat on a couple days ago, only to have it start chipping the next day, though from what remains a mystery to me – perhaps my hardcore strength training workouts? :p

Anyway, in the name of all things color coordinated, todays smoothie is a beautiful purple color. The idea literally just popped into my head last week of putting beets into a smoothie, which led me to google if this was a thing (it is), pin some recipes, throw said recipes (and caution :D) to the wind and create my own smoothie. Be warned, it does taste a smidge like beet, so if you don’t like beet or healthy-esque things you may not like it, but for you fellow vegheads and bravehearted curious folk, recipe is below – measurements are approximate.

Purple Power Smoothie

  • 1/4 cup canned beets
  • 1/3 cup blueberries
  • 1/3 cup peaches
  • 1/4 banana
  • 1 small handfull greens (spinach, arugula, kale, romaine…)
  • 1/3 cup milk
  • 1/3 cup green tea
  • (opt) a scoop vanilla protein powder

Blend and enjoy lovelies! More purple power to you😀

 

Make a change – small, that is

“Small changes consistently applied…”

“The best workout is the one you’ll actually do.”

I saw these phrase in an online forum the other day, someone was sharing their story of how the small changes they’ve made have helped them become healthier.

Basically the idea is that small changes are much more realistic and therefore you’re much more likely to actually maintain them – whereas too many changes or too big of a change can lead to you feeling overwhelmed and giving up.

What’s realistic and manageable can change from season to season too. For example, last year I completed P90x. Some of you may know it’s fairly intensive – I was working out 6 days a week for 1 – 1.5 hrs each time. And I loved it. But now I am in a different season, and lately my workouts are 30-40 minutes 5 times a week. And I’m enjoying this, and it is what is realistic and attainable for me right now.

A few weeks ago I started working with a personal trainer online (Converge Fit) and it’s been great. Before we even started training we skyped so he could get to know a bit about me, what kind of workout equipment I have available, if there’s exercises I don’t like (ie: I’m not keen on biking so it’s not in my workouts), how I generally eat, and then figure out a realistic plan from there that fits into my lifestyle.

From there my trainer created a a strength training plan for me and we set goals for the month – the first to make it to the gym 3 times a week for strength trainining (with optional cardio on days off, and the second to eat mindfully and stop at 80% full.

And basically, I’m crushing it. During my last email check in I could only rave about how these changes haven’t felt like a chore, that they’ve been easy and I’ve been on track for the most part, and in turn I’m gaining momentum and staying motivated and continuing to show up, and how because I feel so good it’s in turn making me want to go the extra mile with cardio on days off, putting in effort to eat healthier, etc. Even though that was not the goal.

And it all started with a small change.

Ready for a (small) change? Here’s some ideas:

  • drink more water – I recommend carrying a water bottle with you
  • eat 1 less dessert / drink 1 less can soda (or whatever is a realistic number for you) per week
  • get off the bus a bit sooner and add a little walk into your day
  • park your car further away and walk a bit further
  • take the stairs
  • go to bed earlier. Sleep plays a huge role in our wellness.
  • aim to workout ____ times per week. If you aren’t exercising, maybe 1-2 times is realistic.
  • add more fruit / veggies into your life – this could mean making a smoothie in the morning, or even eating a small handful of baby carrots with your lunch
  • add 1 less spoonful of sugar to your coffee, cereal, etc.

sucess

What are some other small changes you’ve tried?

hippie (grocery) haul + food prep + meal ideas

Just call me krazy kefir lady.

My thought on the bus ride home, as I juggled an armful of bananas, other produce, and kefir. Hello, my name is Rebecca and I am secretly a wannabe hippie. Full disclosure, I had actually never tried kefir before, but clearly it was the next move after combing out my dreads in order to keep what little scraps of hippiedom I may carry. JK.

I am trying to get better at living a healthy lifestyle. I have recently gotten into a regular routine of working out 5 mornings a week – and one of the bonuses of this is that I find I am much more motivated to eat healthier when I am working out, because it makes me feel good and frankly, it would be stupid to derail progress with a momentary pleasure of poor nutrition choices that lead to sluggishness later. *Cough* Except for occasions like my birthday where a pumpkin pie appears and we all know calories don’t count on your birthday. Right? I digress…

Fast forward to me unpacking my groceries and doing some meal prep that same night, when inspiration hit. I know there are others who, like me, are trying to live a healthier lifestyle (and fit it into a busy schedule) / cook on a budget / lack meal ideas. So I figured I’d share a rough list of the groceries I bought, my meal prep, and some ideas of what you can cook. I should foreward you though that strict recipes do not follow, it’s moreso lists of things you can combine that taste good together. Cool? Cool. Let’s carry on.

The Grocery List 

  • 2 cup pkg mixed melon
  • 2 cups raspberries (30% off :D)
  • 1 bunch bananas
  • 1 tomato
  • 1 cucumber
  • lettuce
  • 1 bunch green onions
  • 3 potatoes
  • 1 small eggplant
  • 1 small head cauliflower
  • 2 crowns broccoli
  • 1 bag bok choy
  • 1 tub hummus
  • 1 dozen eggs
  • 1 liter kefir
  • 1 small block cheese
  • 1 pkg wholewheat tortillas
  • rice cakes

Meal Prep

  • wash, chop potatoes, eggplant, broccoli, and cauliflower. Toss in a bit of olive oil and salt and pepper, roast until cooked. (I kept in separate sections of the pan)*Leaving seasoning simple leaves room for you to add them to various recipes.*
  • wash and slice cucumber and tomato, put in a container / baggie in the fridge
  • wash and tear lettuce into small pieces or just separate the leaves, store in fridge
  • saute some bok choy (I sauteed 2 “bulbs” and ended up eating it all the next day with my breakfast, next time I’d do more)
  • wash and chop green onions, store in fridge
  • (opt) slice cheese (I personally don’t find it horribly time consuming to cut a few slices as needed so I don’t do this)

Some Meal/Snack Ideas I’ve Enjoyed this Week

  • wrap with hummus and fresh or roasted veggies or a mix and (opt) cheese
  • smoothies with kefir / water, and any combo of fruit, lettuce, bok choy
  • scrambled eggs with roast potatoes, sauteed bok choy and green onions (added soy and teriyaki sauce which I had on hand)
  • rice cakes with hummus, cucumber, and cheese
  • a giant bowl of roasted veggies, green onions topped with hummus
  • cheese quesadilla with bok choy (salsa on hand)
  • fruit salad